The complete Ketogenic Diet Meal Plans: Complete Everyday Keto diet Meal plans to boot metabolism, lose weight and inspire Health

The complete Ketogenic Diet Meal Plans

Complete Everyday Keto Diet Meal Plans To Reboot Metabolism, Lose Weight And Inspire Health

Katherine Aaron

TERMS & CONDITIONS

All Rights Reserved

No part of this cookbook may be reproduced or transmitted in any form whatsoever, electronics mechanical, including photocopying, or by any informational storage or retrieval system without expressed written, dated and signal permission from the author.

Copyright © by Katherine Aaron (2018)

Disclaimer

The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone. You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight-training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

Always follow safety and commonsense cooking protocol while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult.

Readers are encouraged to seek professional help when is required.

This guide is for informational purposes only and the author does not accept any responsibilities for any liabilities resulting from the use of this information.

While every attempt has been made to verify the information provided here, the author cannot assume any responsibility for errors, inaccuracies or omission.

Table of Contents

Introduction

Week 1

Sunday

Breakfast: Coconut Pumpkin Pie Smoothie

Lunch: Delicious Bacon Salad

Dinner: Spaghetti and Meatballs & Nuts Green Beans

Deserts: Vanilla Chocolate

Snacks: Cheesy Bites

Monday

Breakfast: Delicious Sausage

Lunch: Salsa Salad

Dinner: Delicious Chicken Breast

Deserts: Lemon cake and Lemon icing

Snacks: Crushed Peanut Fat Bombs

Tuesday

Breakfast: Scrambled Eggs

Lunch: Left-Over Delicious Sausage

Dinner: Chicken creamy Noodles

Deserts: Creamy Pistachio

Snacks: Cheesy Lemon Fat Bombs

Wednesday

Breakfast: Chia Seeds Smoothie

Lunch: Cherry Salad & Spicy Turnip Fries

Dinner: Meat Pepperoni & Spicy Turnip Fries

Deserts: Choc Mug Cake

Snacks: Spicy Coconut Pie

Thursday

Breakfast: Tasty Sausages Egg

Lunch: Cheese N' Pork

Dinner: Wrapped chicken with Bacon & Feta and Avocado Salad

Deserts: Almond Cookies

Snacks: Cheesy Stuffed olives

Friday

Breakfast: Left-over Tasty Sausages Egg

Lunch: Meatball Quickie

Dinner: Lamb's Pie

Deserts: Chocolate Cream

Snacks: Cocoa Butter Fat Bombs

Saturday

Breakfast: Bacon Stuffed Avocados

Lunch: Italian Pizza Casserole

Dinner: Prosciutto Salad

Deserts: Buttered Walnut

Snacks: Parmesan Bites

Week 2

Sunday

Breakfast: Cheese Casserole

Lunch: Spinach-Feta Salad

Dinner: Stuffed Pork

Deserts: Brownie Chocolate Cheesecake

Snacks: Spiced Kale Nut Smoothie

Monday

Breakfast: Bacon-Egg Cups

Lunch: Creamy Veggie Soup

Dinner: Buttered Shrimp

Deserts: Left-over Brownie Chocolate Cheesecake

Snacks: Coconut Almond Fat Bombs

Tuesday

Breakfast: Cheese Casserole

Lunch: Bacon with Chicken Bites & Cabbage Slaw

Dinner: Creamy Veggie Soup & Avocado N' Salmon Salad

Deserts: Chia Chocolate Smoothie

Snacks: Pepperoni Bites

Wednesday

Breakfast: Bacon-Egg Cups

Lunch: Stuffed Pork

Dinner: Spaghetti and Meatballs & Marinara Sauce

Deserts: Buttered Walnut & Coconut Cream

Snacks: Coconut Almond Fat Bombs

Thursday

Breakfast: Buttered Peanut Pancakes

Lunch: Epic Avocados

Dinner: Sirloin Steak Salad

Deserts: Coconut Orange Smoothie

Snacks: Guacamole

Friday

Breakfast: Almond and Butter Muffins

Lunch: Bacon Avocado

Dinner: Pork Stir Fry

Deserts: Chocolate Sauce & Chocolate Cream

Snacks: Cheesy Lemon Fat Bombs

Saturday

Breakfast: Eggs Quiche & Hollandaise Sauce

Lunch: Pork Stir Fry

Dinner: Delicious Green Peppers

Deserts: Chocolate Bite Cookies

Snacks: Almond and Butter Muffins

Week 3

Sunday

Breakfast: Bacon and Scrambled Eggs

Lunch: Crispy Fried Chicken

Dinner: Beefy Chili

Deserts: Buttered Peanut Bites & Coconut Cream

Snacks: Cheesy Jalapeno & Parsley Dressing

Monday

Breakfast: Coco Yogurt & ¼ Cup of Strawberry

Lunch: Chilled Avocado Soup

Dinner: Crispy Fried Chicken & Cauliflower Dish

Deserts: Coconut Banana Smoothie

Snacks: Avocado Deviled Eggs

Tuesday

Breakfast: Avocado Green Smoothie

Lunch: Beefy Chili

Dinner: Creamy Tomato Soup & Broccoli Cheese

Deserts: Strawberry Fat Bombs

Snacks: Buttered Peanut Bites

Wednesday

Breakfast: Tasty Bacon & Fried Egg

Lunch: Cheese Salad

Dinner: Stuffed Mushrooms Soup

Deserts: Choc Mug Cake

Snacks: Parmesan Bites

Thursday

Breakfast: Cinnamon Nutmeal

Lunch: Beef N' Taco

Dinner: Delicious Chicken Breast & Avocado Pesto with Nuts

Deserts: Prosciutto Bites

Snacks: Creamy Macadamia Fat Bombs

Friday

Breakfast: Almond Chocolate Smoothie

Lunch: Deli spinach

Dinner: Garlic Bacon Burgers

Deserts: Pecan Cheesecake

Snacks: Cucumber with Tuna Salad

Saturday

Breakfast: Cheesy Pumpkin Donut

Lunch: Turkey Salad

Dinner: Alfredo with Chicken

Deserts: Pecan Cheesecake

Snacks: Mustard Eggs

Week 4

Sunday

Breakfast: Cheese Casserole

Lunch: Tuna and bacon Salad

Dinner: Delicious Meatloaf & Buttered Garlic

Deserts: Ice Cream Chocolate chips

Snacks: Maple Butter Fat Bombs

Monday

Breakfast: Bacon and Scrambled Eggs

Lunch: Spicy Chicken Soup

Dinner: Delicious Meatloaf & Buttered Garlic

Deserts: Ice Cream Chocolate chips

Snacks: Cheesy Pepperoni Bites

Tuesday

Breakfast: Cheese Casserole

Lunch: Chicken Bacon Soup

Dinner: Kale N' Salmon Salad

Deserts: Maple Butter Fat Bombs

Snacks: Cashew Coffee Smoothie

Wednesday

Breakfast: Veggie Smoothie

Lunch: Butter Avocado Fat Bomb

Dinner: Salmon with Garlic

Deserts: Buttered Chocolate

Snacks: Coco Yogurt & ¼ cup of Strawberries

Thursday

Breakfast: Almond and Butter Muffins

Lunch: Walnut N' Avocado Salad

Dinner: Beef N' Taco

Deserts: Cinnamon Fat Bombs

Snacks: Parmesan Bites

Friday

Breakfast: Cinnamon Nutmeal

Lunch: Wrapped beef lettuce

Dinner: Spicy Beef with Avocado Casserole

Deserts: Buttered Walnut

Snacks: Almond and Butter Muffins

Saturday

Breakfast: Eggs Quiche

Lunch: Spicy Beef with Avocado Casserole

Dinner: Mushrooms Pizzas

Desert: Buttered Walnut

Snacks: Peanut Butter Bombs

Week 5

Sunday

Breakfast: Mozzarella N' Spinach Bake

Lunch: Egg with Tuna Salad

Dinner: Delicious Green Peppers

Deserts: Maple and Coconut Fat Bombs

Snacks: Cheesy Bites

Monday

Breakfast: Bacon and Scrambled Eggs

Lunch: Buttered Broccoli Soup

Dinner: Stuffed Pork & Parmesan N' Roasted Broccoli

Deserts: Maple and Coconut Fat Bombs

Snacks: Almonds Salad

Tuesday

Breakfast: Mozzarella N' Spinach Bake

Lunch: Chicken Casserole

Dinner: Delicious Green Peppers

Deserts: Lime and Spinach Smoothie

Snacks: Cucumber slices with Guacamole

Wednesday

Breakfast: Asparagus Green Smoothie

Lunch: Chicken Breast Avocado Rolls

Dinner: Spinach Salad and creamy Dressing

Deserts: Almond Cookies

Snacks: Spicy Turnip Fries

Thursday

Breakfast: Scrambled Eggs

Lunch: Egg with Avocado Salad

Dinner: Cheesy Zucchini

Deserts: Lemon cake and Lemon icing

Snacks: Coconut Cucumber Smoothie

Friday

Breakfast: Green Omelet

Lunch: Meatball Quickie

Dinner: Bacon Cheesy Brussels

Deserts: Almond Cookies

Snacks: Butter Pumpkin Fat Bombs

Saturday

Breakfast: Buttered Peanut Pancakes

Lunch: Sirloin Steak Salad

Dinner: Pork Stir Fry

Deserts: Creamy Chocolate Pudding

Butter Cashew Fat Bombs

Week 6

Sunday

Breakfast: Tasty Sausages Egg

Lunch: Spinach-Feta Salad

Dinner: Beefy Chili

Deserts: Almond Cookies

Snacks: Ginger Blueberry Smoothie

Monday

Breakfast: Coco Yogurt with ¼ cup of strawberries and ½ cup of almond

Lunch: Deli spinach

Dinner: Salsa Salad

Deserts: Almond Cookies

Snacks: Tasty Sausages Egg

Tuesday

Breakfast: Coconut Banana Smoothie

Lunch: Beefy Chili

Dinner: Buttered Shrimp

Deserts: Cheesy Lemon Fat Bombs

Snacks: Cheesy Stuffed olives

Wednesday

Breakfast: Slices of Bacon (Sugar free)

Lunch: Buttered Shrimp

Dinner: Grilled Salmon & Cheesy Spaghetti Squash

Deserts: Coconut Orange Smoothie

Snacks: Cheesy Lemon Fat Bombs

Thursday

Breakfast: Breadless Quiche

Lunch: Chicken Casserole

Dinner: Mushrooms Pizzas

Deserts: Brownie Chocolate Cheesecake

Snacks: Pepperoni Bites

Friday

Breakfast: Chia Seeds Smoothie or Almond Chocolate Smoothie

Lunch: ¼ cup Blueberries & Breadless Quiche

Dinner: Cauliflower Rice & Wrapped chicken with Bacon

Deserts: Chocolate Bite Cookies

Snacks: Cucumber with Tuna Salad

Saturday

Breakfast: Avocado with Honeydew Smoothie

Lunch: Mushrooms Pizzas

Dinner: Parmesan Bites & Garlic Bacon Burgers

Deserts: Brownie Chocolate Cheesecake

Snacks: Butter Avocado Fat Bomb

Week 7

Sunday

Breakfast: Bacon Stuffed Avocados

Lunch: Spicy Chicken Soup

Deserts: Creamy Pistachio

Snacks: Avocado Deviled Eggs

Monday

Breakfast: Coco Yogurt & ¼ cup of sliced cherry tomatoes

Lunch: Tomato Casserole & Spicy Chicken Soup

Dinner: Cherry Salad

Deserts: Chocolate Cream

Snacks: Vine Cheese Dressing & ½ cup of sliced Almonds

Tuesday

Breakfast: Cinnamon Nutmeal

Lunch: Chicken Bacon Soup

Dinner: Avocado Pesto with Nuts

Deserts: Creamy Pistachio

Snacks: Avocado Deviled Eggs

Wednesday

Breakfast: Cinnamon Nutmeal

Lunch: Avocado Pesto with Nuts & Parmesan Bites

Dinner: Cilantro with Creamy Veggie Soup & Sour cream

Deserts: Chocolate Cream

Snacks: Almonds Salad

Thursday

Breakfast: Almond Spinach Smoothie

Lunch: Cheese Salad

Dinner: Stuffed-Ricotta with Eggplant

Deserts: ½ cup of blueberries & Coconut Cream

Snacks: Buttered Chocolate

Friday

Breakfast: Cheese Casserole

Lunch: Delicious Bacon Salad

Dinner: Spicy Turnip fries with Turkey Burger & Garlic Aioli

Deserts: Maple and Coconut Fat Bombs

Snacks: Coconut Cucumber Smoothie

Saturday

Breakfast: Butter Avocado Fat Bomb

Lunch: Cheese Casserole

Dinner: Meat Pepperoni

Deserts: Cheesy Pumpkin Donut

Snacks: Coco Yogurt with Cinnamon

Week 8

Sunday

Breakfast: Bacon and Scrambled Eggs

Lunch: Buttered Broccoli Soup

Dinner: Spicy Beef with Avocado Casserole

Deserts: Buttered Chocolate

Snacks: Cheesy Jalapeno

Monday

Breakfast: Chia Seeds Smoothie

Lunch: Tasty Bacon & Broccoli Cheese

Dinner: Feta and Avocado Salad

Deserts: Creamy Macadamia Fat Bombs

Snacks: Celery sticks & Basil Italian Dressing

Tuesday

Breakfast: Breadless Quiche

Lunch: Spicy Beef with Avocado Casserole

Dinner: Stuffed Mushrooms Soup

Deserts: Buttered Chocolate

Snacks: ½ cup of strawberries & ½ cup of pecans

Wednesday

Breakfast: Spiced Kale Nut Smoothie

Lunch: Breadless Quiche

Dinner: Cheese N' Pork

Deserts: Blueberries Cheesecake Fat bombs

Snacks: Vine Cheese Dressing & ½ cup of sliced bell peppers

Thursday

Breakfast: Almond and Butter Muffins

Lunch: Meatball Quickie

Dinner: Mushrooms Pizzas

Deserts: Choc Mug Cake

Snacks: Blueberries Cheesecake Fat bombs

Friday

Breakfast: Buttered Peanut Pancakes

Lunch: Cheese N' Pork & Cabbage Slaw

Dinner: Kale N' Salmon Salad

Deserts: Lemon cake and Lemon icing

Snacks: Almond and Butter Muffins

Saturday

Breakfast: Eggs Quiche & Hollandaise Sauce

Lunch: Mushrooms Pizzas

Dinner: Delicious Meatloaf & Cauliflower Dish

Deserts: Ginger Blueberry Smoothie

Snacks: Peanut Butter Bombs

Special Recipes

Marinara Sauce

Garlic Aioli

Homemade Mayonnaise

Hollandaise Sauce

Alfredo Sauce

Vine Cheese Dressing

Parsley Dressing

Basil Italian Dressing

Ketogenic ingredients List

Commonly Used Net Carb In Recommended Foods

Measurement Conversion Tables

Conclusion

Resources

Introduction

The advice on weight loss has always been to reduce calorie intake, manipulation of the consumption of calorie and to manage the intake of the three essential macronutrients such as carbohydrates, fats, and proteins to control the weight loss.

Simply define, Ketogenic diets are groups of high fats, moderate protein and low carbohydrates diets or high protein, moderate fats and low carbohydrates. In another word, ketogenic refers to the increase in the production of ketone in the body.

What are ketones?

Ketones are acidic by-products that are formed during the break down of fats into the fatty acids by your liver.

The Ketogenic diets were developed by Johns Hopkins Pediatric Epilepsy Center and Dr. R.M. Wilder of the Mayo Clinic in 1920 to take care of the children with hard seizures. The ketogenic diets were developed in such a way to act like biochemical changes that occur when on fasting, and such changes are dehydration, acidosis, and ketosis. This diet is all about intake of 10-15 grams of carbohydrates for every day, 1 gram of protein for every 1 kilogram of your bodyweight and rest of the calories to be taken from the fats.

Medically it has been discovered that carbohydrates especially those in high glycemic are some of the reasons why you can gain weight. Carbohydrates foods would metabolize into glucose, and glucose is a form of sugar that acts as the source of energy for the body, and it is burning faster during energy. According to the medical research, it is possible for the body to break down glycogen which is the combination of water and glucose and fats to get energy, but our bodies prefer to get from those foods from the high glycemic index carbohydrates diets.

Carbohydrates have been known to be the major cause of weight gain. How did the dietitian arrive on this? The increase on the consumption of foods that are high in glycemic index carbohydrates makes the blood sugar levels to have fluctuation, because of the quick and fast absorption into the bloodstream and often lead to production of excess insulin and this is where the journey begins.

What is insulin?

Insulin is a hormone that controls, regulates the blood glucose levels and the maintenance of the energy of the body that increases the body weight. It the excess amount of glucose in your bloodstream that causes the excess secretion of insulin, and this insulin lead to the storage of the too much glucose in the body. This excess of glucose in the body can either be glycogen in the liver and muscle cell or excess fat in the fat cells.

The major objective of the ketogenic diets is to reduce the excess production of insulin by seriously decreasing the intake of carbohydrates while making the fats and proteins to supplements the energy body required.

Not only did ketogenic diets reduce the production of insulin, but it also induces the state of ketosis. However, ketosis is a situation where the rate of formation of ketones that are produced break down fats into fatty acids by the liver is higher than the rate at which the tissues oxidize them. Ketosis is a secondary state of fat break down, and it is a side effect of low carbohydrates diets.

Though prolong period of fasting can also produce ketosis, likewise is deliberately taken up the ketogenic diets which is low carbohydrates, medium proteins, and high fats. In another word, ketogenic diets can be used to induce ketosis deliberately. ketosis is an excellent form of energy that does not require insulin as the fats that are deposit in the body are easily burns.

Ketogenic diets are developed in such a way that your body will firstly exhaust its glucose and then switch to burning the fat deposited.

This book will give you the privileges and easy way to access different ketogenic diet for every day, 7 days, 14 days, 21 days, 28 days, 35 days 42 days, 49 days and 56 days.